Heart disease is on the rise in India, with a troubling increase in the number of deaths linked to heart attacks over the past few years. Alarmingly, many victims are succumbing to cardiac issues at an increasingly younger age. Whether it’s sudden heart failure during gym sessions or unexpected fatalities while resting, these incidents are becoming disturbingly common.
Experts believe that lifestyle changes are at the core of this crisis. Modern-day habits, including poor dietary choices, lack of physical activity, and hours spent glued to mobile screens, are pushing heart health to its limits. While some individuals take their fitness seriously, relying on high-protein diets and supplements to build muscle, new research shows that this approach may be doing more harm than good—particularly for the heart.
Protein Overload: A Threat to Your Heart
Research from the School of Medicine at the University of Pittsburgh, USA, has revealed alarming findings about the impact of excessive protein intake. According to the study, overconsumption of protein, particularly through supplements or protein shakes, can lead to serious cardiovascular issues. The primary concern is the effect on arteries, which can stiffen and harden over time, increasing the risk of blockages. Blocked arteries, in turn, elevate the chances of heart disease and heart attacks.
While a balanced amount of protein is essential for the health of muscles, eyes, and skin, too much of it can lead to more than just cardiovascular problems. The research indicates that high protein intake may result in increased uric acid levels, raising the likelihood of kidney disease. Additionally, it can contribute to digestive issues like constipation and even cause bad breath. Excessive protein is also linked to bone health problems, as well as other potential complications.
How Much Protein is Too Much?
The key to avoiding these health risks lies in maintaining a balanced intake of protein. According to guidelines set by the National Institute of Health (NIH) in the USA, individuals should consume 1 gram of protein per kilogram of body weight each day. For instance, a person weighing 70 kg should aim for no more than 70 grams of protein daily.
Protein in Everyday Foods
Understanding how much protein is in common foods can help ensure you’re getting the right amount without overdoing it. For instance, 100 grams of rajma (kidney beans) contains 24 grams of protein, while the same amount of chickpeas has 19 grams. Soybeans are particularly protein-rich, providing 36 grams per 100 grams. Other common sources include arhar dal (22 grams) and moong dal (24 grams) per 100 grams.
Final Thoughts
As heart disease continues to pose a major public health challenge in India, it’s essential for individuals to reassess their diet and fitness habits. Protein is an important part of a healthy diet, but, as with most things, moderation is key. Balancing protein intake can help avoid serious health risks, ensuring that you benefit from its positive effects without putting your heart at risk.
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